Self-improvement is at the top of many women’s to-do lists, and doing so can take many forms. According to a recent survey by Post Great Grains Cereal, 73 percent of women said they’d reinvented themselves since they turned 40 by improving their health, finding a new passion or changing their career.
Eighty-three percent of survey participants (women, ages 40-plus) think the greatest obstacle to reaching their full potential is what they think of themselves, rather than what others think of them. Follow these tips to become your own best friend and take steps toward creating a happier, healthier you.
Give proper attention to your diet. A common form of reinvention is improving your eating habits. A balanced diet that promotes a healthy digestive system is an important step in creating a healthier you. Starting each day with a nutritious breakfast is one easy change. Fill your menu with nutrition you can see and wholesome ingredients, such as those in Great Grains Digestive Blend cereals, which have active cultures in addition to whole grains and natural fiber.
Take time to understand yourself. Digging deep to understand your true passions may help reveal a new, more fulfilling path in life, whether it be in the form of new hobbies or even a new career. If you’re not sure where to start, begin by making a running list of situations, which capture your attention, such as news articles or engaging conversations. Over time, look for patterns to emerge. Topics or themes rising to the top could signal a special interest you may have overlooked in the past.
Nurture valuable relationships. Knowing (and loving) yourself comes first, but having a strong support system is also important for overall wellbeing. While it’s important for women to surround themselves with people who will boost them up, that boost doesn’t always have to come from another woman. When they need a good laugh, 59 percent of women in the Great Grains survey said they turn to their significant other. Investing time to strengthen your personal connections improves not only the health of those relationships, but the effects of those relationships on your physical health, as well.
While charting a new path may seem daunting, focusing on your physical and mental health as you work to introduce change into your life can smooth the way to reinventing a better and brighter you.
GET READY
You know that old saying that it’s not about the destination, it’s about the journey? Keep that in mind when planning a road trip. It’s not about getting from point A to point B in record time – it’s about enjoying the little things along the way.
- Do your homework. A little trip prep can go a long way toward getting the family excited about the idea of a road trip. Find a good map, and research general information about your route (see sidebar story for helpful resources). Highlight areas or attractions that appeal to your family’s interests and have pictures ready to show.
- Hold a family meeting. Get everyone in on the fun by letting the family help plan the trip. Show them what you’ve already found and ask what they want to do on the trip. Consider letting each person be responsible for planning one leg of the trip – from what attractions to see and where to eat, to ideas for things to do in the car. One fun way to explore your options is with Bing. It gives you instant access to the feedback of your Facebook friends who live in your destination area, helping you make a more informed decision.
- Plan your stops. One of the biggest mistakes road trip rookies make is driving too many miles in one day. Generally speaking, younger children won’t do well being in the car for more than six hours a day. So give yourself plenty of time for breaks by searching for rest stops, picnic grounds and parks along the way. Using Bing also lets you see what attractions your Facebook friends recommend right within your search results.
GET SET
- Packing Checklist
- Treats bag for each child (games, favorite toys, books, music, drawing materials, etc.)
- Surprise distractions – keep a few fun items handy to use in times of need
- Pillows and blankets
- Snacks and drinks
- Small cooler for easy access up front
- Larger cooler with refill items, stored in the back
- First-aid kit
- Road-side emergency kit
- Wet wipes, paper towels or napkins
- Trash bags
- Flashlight
- Electronics charger and/or extra batteries
- Laundry bag for dirty clothes
- Rolls of quarters (for tolls, gumball machines, etc.)
- Updated maps or navigation system
If you want to upgrade your camera or GPS system for the trip, or are looking for other good travel gear, consider shopping on Bing to get recommendations and opinions from people you know and trust based on their Facebook “likes.” You can share your shopping list on Facebook to get feedback from your friends or compare with other products on your wish list.
- Packing practice. A week before your trip, conduct a dry run by packing the car with everything you plan on taking. Then have everyone take their places in the car, giving you a chance to see if you over-packed or need to rearrange things to make more room.
- Car readiness. Make sure your car is in road-ready shape. AAA recommends that you have a qualified mechanic give it a thorough check-up to make sure it’s safe and in good running order. If your car is on the small side, you may want to consider renting a larger vehicle so everyone can ride comfortably.
GO
Here are a few more tips for when you finally hit the road:
- Set a technology time budget. Nothing can ruin family time like everyone spending all their time engrossed in electronic devices. Set a time budget for everyone – adults included – that lets each of you enjoy your own music, games and movies without sacrificing your time together.
- Expect the unexpected. Give yourselves time – and permission – to discover things not on your itinerary. Take that unplanned exit; stop and take pictures of a beautiful view; ask a local about interesting things to do. You never know what types of adventures are around the bend – be open to the possibilities.
ROAD TRIP RESOURCES
- Search for travel-related information and Facebook friends’ recommendations at Bing (www.bing.com).
- Get fun road trip ideas with the Road Trip Books series at www.roadtripusa.com.
- Discover family-friendly destinations at The Best of the Road
(www.bestoftheroad.com), the National Trust for Historic Preservation (www.nationaltrust.org) or the National Parks Organization (www.nationalparks.org). - Enjoy the journey by finding out what’s along The Lincoln Highway (www.lincolnhighwayassoc.org) or Route 66 (www.national66.org).
At Bing.com, you can see what friends have shared about hotels, restaurants and attractions you’re considering based on their Facebook “likes.”
First, you should look at the long-term picture. Are you remodeling the kitchen for your own preferences, or will you be selling the home at any point in the future? Either way, renovations to the kitchen can help save money in the future. If you are planning to stay in the home, you can employ some new choices that can help save on your monthly utility bills. You can opt for new energy efficient windows that can save you on your monthly electric payments. You can install low flow faucets to save on water consumption. You can also buy appliances that are more energy efficient as well. You will also experience personal satisfaction that your new kitchen is more operational and updated than it was previously.
If you are planning on selling your home in the future, you can expect a very significant return on your investment. If you ask any realtor, they will tell you that one of the first things a potential buyer is interested in is the kitchen. If your kitchen is fresh and updated with contemporary finishes (counters, cabinets, flooring) it will make your home stand out against homes that have a more dated kitchen. You can expect to get a return of at least 40% of your remodeling investment when you go to list your home. You can get a higher sales price due to the upgrades.
A home kitchen makeover is a very prudent choice, especially if you can only remodel one room. The kitchen is central to the home and you spend a lot of time there cooking, eating and socializing. The benefits of new and updated appliances and other elements far outweigh the costs you may incur. You will be surprised at how far you can get on your proposed budget. When your project is finished, you will realize it was money well spent.
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According to a recent Bank of America survey, 46 percent of Americans plan on hitting the road and organizing family-friendly vacations this year. But nearly half of these survey respondents, 48 percent, said the most difficult part of planning a trip is managing a budget.
FUN, AFFORDABLE VACATIONS
Travel Channel host Samantha Brown has trekked the globe and is an ace at keeping costs low while maximizing adventure. She shares a few budget saving tips for the millions of Americans looking to take a family vacation and ensure lasting memories.
“When you start researching vacation destinations, it’s important to keep in mind that a good rewards card can help to offset travel costs,” Brown said. “I find that using credit cards like the BankAmericard Travel Rewards credit card gives you great flexibility in how to use your points to cover travel expenses … more than just for flights. You can book your travel whenever, however you choose so there are no restrictions or blackouts.”
Using a rewards card and following these helpful travel tricks will guarantee an unforgettable family vacation that won’t break the budget:
DESTINATION, DESTINATION, DESTINATION
The majority of survey respondents said they are headed towards easy to access, family-friendly destinations like beaches, theme parks and zoos. They also said they are careful to steer clear of popular college party destinations. Sixty three percent of respondents said car trips are the preferred mode of travel because they are easier on the budget and also ensure that the vacation will be an adventure. Road trips are also ideal because travel schedules are more flexible; you can stay an extra night in a location, or if the weather is nice, consider camping or visiting public parks which are often more affordable. And don’t forget travel journals for each family member so they track the vacation and save memories.
SAVE ON LODGING, PARK ADMISSION FEES
Families are increasingly looking for ways to stretch the dollar, so it doesn’t come as a surprise that 36 percent of men and 47 percent of women agreed that costs are extremely important when planning a vacation. Half of the survey respondents agreed that hotels and lodging generally eat up most of the budget. Search for ways to save a bit of money in other places by being flexible with your dates or traveling to locations that are off the beaten path. You can also use rewards points you’ve already accumulated towards lodging or airfare expenses. Some travel rewards credit cards let you use your points to “pay yourself back” for any type of travel purchase such as flights, hotels, vacation packages, cruises, rental cars or baggage fees through a statement credit. You can even use your points to pay for theme park tickets and camp sites.
PLAN OUT YOUR ACTIVITIES
One of the best parts about a family vacation is getting the whole family involved in the travel planning process. Hold a family meeting about a month before your trip and have each member choose and plan an activity so everyone is invested in the family vacation. This will take all the responsibility off the parents’ shoulders and make travel easier. Challenge the family to plan activities that are unique to the area — those you wouldn’t be able to do in your hometown like surfing, mountain hiking or stargazing. These types of new and unique activities will create lasting memories and strengthen the bonds of family — which is what family vacations are all about. It’s also fun to choose activities that allow your children to see you acting like a kid. For example, go-cart racing, trampoline parks or eating ice cream sundaes for dinner are great ways for kids to see their parents lighten up and have a great time.
HAVE A BACKUP PLAN
Whenever you travel, you’re likely to experience missed connections, wrong turns, long lines or unexpected closings. One thing you can do to prepare for the unexpected is to create a plan A and plan B for your entire trip. Start two weeks in advance of your departure date by brainstorming with the whole family all of the possible routes, attractions, restaurants and hotels that you’d like to incorporate into your trip. Throughout the next two weeks, narrow down the list and create two plans for going to your destination and heading back home. In the event you run into any issues, you won’t have to waste time figuring out another option. Also, it’s always important to remember that your children may copy the way you react during a stressful situation. Travel is an ideal time to teach your kids coping skills and how to make the best of it.
PAY WITH YOUR CARD
Most families (77 percent) pay for purchases during vacations with credit cards. This not only minimizes the amount of cash or travelers checks you should carry, but it allows you to offset costs. Since most places accept credit cards, think about using a rewards card for big ticket expenses like gas, theme park admission and hotels. If you use a rewards credit card for those purchases, it frees up cash for smaller expenses and also accumulates points that you can use on your next vacation. Look for a card like the BankAmericard Travel Rewards card where you can earn 1.5 points for every dollar spent on purchases, every time. Then these points can be used to get a statement credit to cover your flights, hotels, vacation packages, cruises, rental cars or baggage fees.
Exercise Regularly – Exercise burns an extra fat which is metabolized. Doctors prescribe a walk for 40 minutes everyday.
Maintain Weight– The focus should be on managing the weight, not looking slim. Increase physical activities and reduce caloric intake in a systematic manner will make a body healthy day by day. A body should have an ideal weight; ideal weight can be calculated by body mass index and height.
Avoid Saturated Fat– Avoiding oily food is must for a healthy body. Do not consume more than 1tbsp oil every day. Vegetable oils do not have cholesterol; cholesterol comes from food like animal fats, meat, eggs and shell fish. Foods high in saturated fat include whole milk, milk products, bakery products, ghee, butter etc.
Eat Vegetables and Fruits– Eating fresh vegetables and fruits are very important to be healthy. Antioxidants in fruits and vegetables cleanse the body from toxic substance.
Quit Smoking and Drinking– Smoking leads to fat deposit in the inner walls of the blood vessels, which gradually narrow and reduce the blood supply to the organ. Excessive drinking can damage the liver, where fat metabolism takes place.
Adapt Low Cholesterol Diet– The body makes the cholesterol it needs. So choose foods like grain products that have less cholesterol. Prefer complex carbohydrates like brown rice to simple carbs. Eating nuts, almonds and walnuts are the best for health.
Prefer Less Salt– avoid extra salt in the diet. This means avoid pickles, papd, baked beans, canned soups and processed foods.
Eat frequently, smaller meals– Eating large meals tends to cause fat to deposit. The body is able to digest small meals faster.
Consume Isabgol – Isabgol provides a combination for soluble and insoluble fibers. Insoluble fibers increase the bulk of food within the intestine, aiding the contraction of the intestine.
Blood tests– People more the 30 and having blood pressure should get a blood test do determine cholesterol levels every three months. If healthy, go for a test every two years.
Suited for Santa
Supplies:
- Adornaments fibers, White
- Paper Shapers Buckle Square Medium Punch
- Craft glue pen
- Double-sided roller adhesive
- Red glass ball ornament
- Black and gold cardstock
Instructions:
- Apply a line of glue from the top of the ornament almost to the bottom.
- Gently press a length of white fiber on top of the glue to adhere. Add more glue and fibers to achieve the desired width.
- Apply glue around the top of the ornament, and coil fibers on top of the glue so that the top is covered.
- Cut a strip of black cardstock 1/2″ wide and long enough to wrap around the ornament.
- Punch a buckle from gold cardstock.
- Thread the black strip through the buckle. Apply double-sided adhesive to the back of the strip, then wrap it around the ornament to adhere.
A Ball of Snowflakes
Supplies:
- Cathy B. Sticko Stickers, Vellum Snazzy Snowflakes
- Blue glass ball ornament
Instructions:
- Adhere stickers to ornament in a random fashion. If necessary, apply additional adhesive. This same method can be used using flat or dimensional stickers. Applying stickers is a kid-friendly, cost-effective way to embellish a plain ornament.
Painted Perfection
Supplies:
- ZIG Painty pen
- Adornaments fibers, Christmas
- Craft glue pen
- Clear glass ball ornament
What to Do:
- Using the ZIG Painty pen, write seasonal words such as “noel,” “joy” or “peace” directly on the glass ball. Let dry to the touch.
- Apply a line of glue around the ornament just below the words. Wrap fibers around ornament and press into glue to adhere.
- Repeat Step 2 as desired, adding additional fiber coils near the top and the bottom of the ornament.
- If desired, use the Painty pen to apply various holiday designs or doodles around the rest of the ornament.
Note: Don’t care for your handwriting? Instead of using Painty pens, you can also apply alphabet rub-ons directly to the glass balls.
* As with all crafts, adult supervision is recommended.
There are plenty of legitimate reasons why polypharmacy can occur. You may have developed a new condition, or an existing condition may have worsened. You may need certain medications to treat unavoidable side effects of other medications. And it may be that that you’re facing treatment gaps that only a combination of pills can address. It’s also possible that if you use multiple doctors, they’re unaware of what other medications you’re on, and could be prescribing medication that isn’t the best choice for you.
Fortunately, there are several things you can do to lessen both the burden and risk of multiple medications.
Step one: Take an active role in your own health. Don’t be afraid to ask questions, and do whatever it takes to understand your condition and the medications you’re prescribed. Below is a checklist of some questions you may want to ask your doctor or pharmacist.
- Can this drug interact with any other drugs I currently take?
- Are there any foods or drinks that I should avoid when I use this medication?
- When and how should I take my medication?
- What side effects can I expect to experience with this medication?
- Is there a generic version of the drug available?
- How long should I be on this medication? Are there any specific requirements for refilling the prescription?
Step two: Make a medication list. Make a list of the medications you’re currently taking, including prescriptions, over-the-counter medications, and vitamins or supplements. You should share this list with loved ones and every doctor you see. Include important notes about dosage/frequency, strength, what it looks like, and what condition it treats. The list should also include the name and contact information for the doctor who prescribed it, as well as how long you’ve been on the medication. If you are enrolled in Medicare Part D, you may find that your plan has online tools or a mobile application to help you keep track of this information.
You should review this list each time you see your doctor, in case there are any changes to the medications you take. This way, your doctor can identify potentially dangerous combinations, or opportunities to replace two medications with a single prescription. Your doctor may also be able to suggest switching certain prescriptions to generic versions, which can result in savings of up to 70 percent. Your pharmacist should also see this list whenever you pick up a new prescription for the first time, as a backup check to make sure it won’t be a dangerous mix.
Step Three: Minimize the number of pharmacies you use. Using multiple pharmacies increases your risk of a pharmacist missing a potentially dangerous interaction. For long-term medications, consider using a home delivery pharmacy, if available. This is a convenient and safe way to fill prescriptions, and may even save you some money.
Taking multiple medications becomes a likely reality as we age. With these simple steps, you can protect yourself, and potentially save some money. Visit Roadmapformedicare.com for more prescription drug tips and tricks, or any other questions you have about Medicare Part D. Sign up for a free newsletter about retirement planning and Medicare at http://www.roadmapformedicare.com/sign-up/.
Procrastination is a temporary solution to cover or push away intense feelings during the creative process. Some creatives feel anxiety before starting a project. Others feel depressed in the middle of creating a project. Still others struggle being unable to finish a project, especially one that comes closest to the realization of part of their artistic vision. They don’t want to face the unknowns of exploring a new project.
Procrastination is a form of self-sabotage. I call it a short-term last resort. If you let procrastination go, it can take over your life. In the following exercises, I can increase your awareness of how procrastination may be interfering with your work. Remember to choose to work one exercise at time. Take your time when you write. Be patient as you start to react to these two exercises. Let your mind and heart gently guide you toward deeper awareness and desire to change.
TO-DO LISTS:
Lists are easy to write in your journal. If you can write a laundry list, then you can write a journal list. Feel free to choose organization tools that work best for you. My preference is to use a combination of my calendar, some goal files (pc), index cards and my memory. When I’m creating lists, I like having access to both flexible tools(cards and memory) and a workable structure ( past lists and some goal files). Remember to write a clear, easy to read, and detailed to-do list.
CHOOSE ONE AREA: Choose one urgent “procrastination” area.
To help your focus answer the following questions about your situation:
Purpose: Increasing your awareness of your resistance:
What part of this activity, that I don’t want to do? (answer in specifics)
What am I feeling about working on this activity? (There may be more than one feeling)
What would I rather be doing?
What is so attractive about resisting this activity?
Purpose: Increasing your awareness of your motivation:
What part of doing this creative project do you like?
What are your feeling about this creative project? (any feelings)
Summarize your resistance statements and your motivated statements
Look for any similarities and differences (use this information to answer the next question)
Look for ways to increase your motivational actions and decrease your procrastination actions.
Congratulations! You’ve chosen your new goal.
Start working on it now!!
No more procrastination!
“Most Americans have nutrient gaps in their diet, but people can make up for the nutrients they lack by adding vitamins and supplements to a daily wellness routine,” says Suzy Cohen, registered pharmacist and author of “The 24-Hour Pharmacist.” “There are a variety of ways vitamins and supplements can support a healthy immune system, but when you’re in the vitamin aisle it is important to look for quality products.”
As the number of products in the vitamin aisle can be overwhelming, Cohen recommends first looking at the brand, seeking only those committed to science-based protocols for product development, and those that are tested and verified by third-party public health organizations such as the United States Pharmacopoeia (USP). Only products that meet the stringent criteria set forth by USP are allowed to use the USP verified mark on their label.
“I recommend Nature Made because of their quality standards and scientific rigor in product development. I know I can trust Nature Made to ensure what’s on the label is in the bottle,” says Cohen. She also adds, “Nature Made is the number one pharmacist recommended brand of letter vitamins, according to a 2011 Pharmacy Times survey.”
IMMUNE SUPPORTING SUPPLEMENTS
- Vitamin C – A powerful antioxidant, Vitamin C helps maintain a healthy immune system and protects against damaging free radicals. Additionally, Vitamin C, such as the Nature Made Vitamin C 1000mg, is necessary for the body to manufacture collagen, which is essential for healthy skin.
- Vitamin D – Supports teeth, bone and immune health, and healthy levels of Vitamin D in your body may promote your heart health as well.
- Probiotics – Certain types of probiotics supply “good bacteria” that can help maintain immune system health.
- Zinc – Maintaining healthy levels of zinc in your body is necessary for healthy growth, development and proper immune function. Zinc also provides antioxidant support which helps to protect the body against damaging free radicals.
- Echinacea – Echinacea may support healthy immune function.
ADDITIONAL IMMUNE BOOSTING TECHNIQUES
- Strive to get seven to eight hours of sleep each night.
- Practice relaxation techniques to get rid of stress and the harmful hormones it can trigger.
- Wash your hands regularly, especially before meals.
- Eat a balanced diet. Check out the new dietary guidelines from the U.S. Department of Agriculture atwww.choosemyplate.gov.
- Exercise regularly. According to Harvard Health Publications, exercise may additionally support a healthy immune system by promoting healthy circulation, moving immune system cells throughout the body.
IF YOU GET SICK
If you do get sick this cold and flu season, there are a number of things you can do to stop the spread of the virus.
- Cough or sneeze into the inside of your elbow.
- Wash your hands often.
- Keep your hands away from your eyes, nose and mouth.
- Try to avoid close contact with others to minimize the spread of the germs.
For more wellness tips and information on vitamins and supplements to boost your immune system, visitwww.NatureMade.com.
The survey was conducted by ORC International on behalf of Nature Made from Aug 26-29, 2011 among a random sample of 1,014 adults in the continental United States.